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October 15, 2025
Nils Behrens
Creatine is not only relevant for muscle strength, according to top health expert Nils Behrens. A new study shows: it can also improve sleep quality – an underrated lever for healthy longevity.
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For decades, creatine has been considered a proven supplement for strength athletes. It increases muscle energy, enhances performance, and supports recovery. However, research is increasingly focusing on other effects – especially on the brain and sleep. A recent study from the USA has demonstrated for the first time that creatine can extend sleep duration when the body is highly stressed by intense training. This opens up a whole new chapter for its application in the longevity context.
Sleep is not just a state of rest but an active regeneration phase. Central repair processes take place: cells renew, the immune system stabilizes, and the brain detoxifies through the so-called glymphatic system. Chronic sleep deprivation, on the other hand, is considered a driver of cardiovascular diseases, metabolic disorders, neurodegenerative processes, and accelerated aging. Anyone who wants to invest in longevity cannot avoid the topic of sleep.
Study Design Overview
In the study, menstruating women took 5 g of creatine monohydrate daily over several weeks – a dose that is also standard in sports science. The results were remarkable:
For the first time, the study provides clear evidence that creatine can positively influence sleep architecture.
Nils Behrens is the Chief Brand Officer of Sunday Natural and host of the podcast HEALTHWISE.
Creatine stores energy in the form of phosphocreatine and quickly provides it when needed. In the brain, it ensures that nerve cells are stably supplied with energy. Especially after strenuous exercise, when the energy consumption of the central nervous system is high, creatine prevents a kind of "energy deficiency" in the brain. The result: less neuronal stress, a more stable sleep-wake system, and thus a measurably longer recovery phase.
The results significantly expand the known profile of creatine's effects:
This positions creatine as a true longevity supplement, benefiting not only athletes but also all health-conscious individuals.
Creatine unfolds its full potential in combination with other strategies:
This creates a longevity stack that strengthens body and mind equally.
The study makes it clear: Creatine is far more than a fitness supplement. It becomes a tool for holistic health, better recovery, and a longer life in vitality. For people interested in a longevity lifestyle, it is worth looking at creatine as a daily investment in energy, sleep, and quality of life.
Conclusion:
Creatine is the prime example of a supplement whose potential we have long underestimated. By not only supporting muscles but also the brain and sleep, it becomes central to a modern longevity strategy. Those who understand longevity not just as more years but as more healthy years should firmly integrate creatine into their daily recovery plan.
Nils Behrens is the Chief Brand Officer at Sunday Natural and host of the HEALTHWISE podcast. Additionally, the sought-after health expert teaches as a lecturer at the Fresenius University of Applied Sciences. Previously, Behrens worked for over 12 years as Chief Marketing Officer of the Lanserhof Group and host of the successful “Forever Young” podcast.
